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CrossFit Trivium – CrossFit
Benchmark 1
When preparing for the CrossFit Total
You’ll testing your one-rep max in the back squat, shoulder press, and deadlift, a strategic buildup to your working weight is needed.
Overall Strategy:
Focus: Prioritize technique and controlled movements.
Rest: Keep rest periods short (2-3 minutes tops) between warm-up sets.
Progression: Gradually increase weight while decreasing reps as you approach your max.
You’re ready to build w/ some weight, warm up each lift and end with the back squat that’s closest to your opening lift.
I like the 5-3-2-2 rep scheme starting with 5 at around 40% of my 1 rep, then 50-60 at 3, and 70-80 for the next doubles. Overall this works well for heavy lifts, but go by feel here -there are three big lifts, don’t waste too many bullets on too many lifts in the warmup!
Warm Up (No Measure)
General Warmup
1:00 Couch/Pigeon each side
2:00 – Light machine of choice
2:00 – 2 sets : 10e Hip Circles, 10e Leg Swings, 10 Boot Strappers
2:00 – Banded Shoulder Distraction + Banded Good morning.
Specific Warmup
1:00 10-20 Controlled air/barbell squats
1:00 10-20 Empty Barbell Deadlift
1:00 10-20 Empty Barbell Strict Press
At 20 minute mark in class
give athletes “10 minute warning” to begin building towards opening weights. Athletes should share bars where possible. Have whiteboards out and ready and encourage athletes to have a plan going into the 20 minutes.
At 30 min mark of class the clock will start for the CrossFit Total
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The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
In a 20 minute window, find your one rep max for today on the following lifts, in this order.
Back Squat
Shoulder Press (strict)
Deadlift
Record your scores for re-test in 8 weeks.
Back Squat
Strict Press
Deadlift
Bonus Fitness – Core Accessory (No Measure)
4 Sets (Not for Time)
:30 Plank Each (right, left, center)
20 Abmat Situps